6 Big Nutrition Myths We All Need To Leave Behind
Influencers on Instagram and Pinterest will harp on and on about clean eating, and show off their carbless, low-fat, sugar-free alternatives to real food. A lot of what you see on Instagram is actually neither healthy, nor will it help you lose weight and keep it off long term.
Self-professed “nutritionists” can very easily put a few almost convincing claims in their Instagram bios, but it is important to always think critically about any grandiose food claims. A lot of what they say actually feeds into toxic diet culture.
This blog will deconstruct 6 of the biggest myths we’ve seen. As some of the best fitness trainers in Miami, we are well-positioned to help you debunk these nutritional fails and help you make the best choices possible for your body.
Fatty Foods are unhealthy
You’ve probably heard this one being debunked a bit already, with the recent explosion in those following a ketogenic diet. However, just in case you are not aware, avoiding fatty foods is not the recipe for weight loss.
Not only is fat not bad for you, but it is essential for health. Low fat diets have been linked to diabetes-causing insulin resistance, metabolic syndrome and potentially even a greater risk of heart disease.
Not only this, but diets that are relatively high in fat have actually been proven to assist with weight-loss to the same degree as low fat diets. That said, moderation is your friend here and going overboard either direction will harm your health.
Macro-nutrient ratios are the most important thing
Obsessing over macro-nutrient ratios is great for fooling yourself into thinking you’re being proactive with your health. To us, this seems like a fairly narrow-minded approach, and doesn’t holistically deal with health and weight loss.
Yes, it is important to tweak macro ratios, but don’t let that become your sole approach. The most important factor in your diet is actually food quality. Eating nothing but processed foods and protein shakes may help you lose weight but it actually has other associated risks.
Everything you eat will impact your body in a myriad of ways that go beyond their contribution to your macro-intake.
Low fat versions of foods are healthy
The weight-loss industry, booming as it is, came with an onslaught of “low fat alternatives”. In stores, you may find entire aisles dedicated to these low fat foods. No need to cut out cake – it’s low fat!
Sadly a significant proportion of these low fat foods actually have a higher sugar and salt content, which will not help you lose weight and will also have a negative impact on your health. Once again, moderation is your friend. Enjoy your full fat yoghurts and cheeses, but in small portions.
Restricting daily caloric intake to below 1200 is the best way to lose weight
Initially this will help you to lose weight, but regularly consuming below 1200 calories per day will actually make you very ill. Not only that, but it will change the way in which your body deals with muscle, food and fat, and put you into starvation mode.
When in this mode, your body actually breaks down muscle and turns it into fat. It will also change your metabolism in the long term, and immediately store almost anything you eat as fat. This means that after a sustained low calorie diet, you may actually see your weight loss taper off.
This is not even to mention the potential malnutrition and other health consequences.
Cholesterol is bad
One of the greatest nutrition frauds of the 20th century. The notion that cholesterol is bad for you was based on the 7 countries study, which is now understood to be a flawed study, loaded with confirmation bias. Cholesterol is not in itself unhealthy, and should form a part of a healthy diet.
Overuse of cholesterol reducing statins are thought to have led to greater incidences of dementia. Including nutritious foods like eggs and full fat yogurt in your diet will actually boost your health.
Carbs will make you gain weight
Just as fatty foods aren’t bad for you, neither are carbs. While it is true that refined carbohydrates, such as cake, sweet drinks and white bread are low in nutritional value and can cause weight gain, complex carbohydrates are actually a really important and healthy part of a diet.
These can include starchy root veg, legumes and ancient grains (such as those found in rye bread). A moderate amount of high fibre carbs will reduce your likelihood of obesity, diabetes and cancer.
Just don’t crash diet.
If your weight is something you struggle with, it is understandable that you would want to jump headlong into something that might just work. Don’t listen to the toxicity, and take things slowly in a way that works for you.
In our studio, we offer the finest personal training in Miami, and we can help you get on track with your diet and your exercise, in a way that suits you and your pace. If you would like some help working out a meal plan that will keep you performing at the top of your game, we will be more than happy to assist you.
Just get in touch today to book your consultation.